Push Ups

Challenge Details

• Level 1: 15 reps / 5 points
• Level 2: 25 reps / +10 points (15 total)
• Level 3: 50 reps / +15 points (30 total)
• Level 4: 75 reps / +20 points (50 total max)

Warning

Avoid if you have shoulder, wrist, or elbow pain

Breaks

• Non-stop Challenge: There are no breaks in this challenge

Notes:

• Men: regular push ups.
• Women: modified push ups
• Aim to complete the highest level you can start with. Then train on the remaining levels

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How to Complete the Challenge:

Regular Push Ups:

• Start in a high plank: hands under shoulders, body straight from head to heels.
• Lower your chest toward the floor until your elbows are at 90 degrees bend.
• Push back up through your palms to the starting position.
• Repeat while keeping your body straight and controlled.

Modified Push Ups:

• Start on your knees with your hands under your shoulders and body straight.
• Lower your chest toward the floor until your elbows are at 90 degrees bend.
• Push back up through your palms to the starting position.
• Repeat while keeping your body straight and controlled.

How to Train for this Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Wall push ups
  
• Easier: Countertop push ups
  
• Next: Modified Push ups
  

Suggested Training Schedule:

• Choose the version that matches your current strength.
• Practice using the challenge levels above 1–2 times a week, with 1–2 days of rest in between.
• When you can reach the highest level of your current version (example: 75 nonstop wall push-ups), move up to the next harder type.

Wall Push Ups:

• Stand facing a wall and place your hands at shoulder height.
• Step back 2-3 feet and keep your body straight.
• Bend your elbows to bring your chest toward the wall.
• Push back to the starting position with controlled movement.

Countertop Push Ups:

• Place your hands on a sturdy counter or table, shoulder-width apart.
  
• Step your feet back and keep your body straight from head to heels.
  
• Lower your chest toward the edge by bending your elbows.
  
• Push back up to the starting position with controlled movement.